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Michele

@themichistretch

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The CHESTSTAND SKILL can feel like one of the most vulnerable skills in contortion. You’re balancing on your chest and neck, so it’s natural to feel nervous—even with a coach you trust. After all, you know your own body best.

When I teach this skill, I take it slowly. I gently rock the student back and forth without bringing them into the full position right away. That gives them time to understand the movement and feel safe. We pause, then try another round. If they want to go a little deeper, we can.

As they move deeper, I ask them to gently take some of their weight off me rather than rest entirely on my support. That helps them find their own strength and feel more in control. I’m there to support them, but I want them to be the one doing the work.

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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19 hours ago

This was the final class in our four-week scorpion series. We practiced kicking up into scorpion, pressing into it, and even explored lowering from scorpion into a bridge.

For me, that transition is about helping everyone feel what it’s like to open their shoulders in a deeper, weight-bearing position. I asked them to remember the bridge we practiced earlier in class, while recognizing that this version can feel much heavier—and a little scary—with more of their body weight resting on their shoulders. From there, I slowly guided them toward the floor into a bridge, with the option to come up to standing.

It was such a joy to work with everyone over these four weeks, and a little sad to say goodbye.

😻 @justcallmejolyyy___

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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2 days ago

Training contortion is challenging, and I’ll always be a student. I LOVE learning new skills, but at the same time, I always come back to my basics — and I feel I actually learn more about my body within those foundational skills, discovering new things each time. Of course, I love to learn new skills too, but I always return to my basics.

In these two videos, the goal isn’t only to open up the front of my body but also to strengthen my shoulders. What I do is hold onto the bar here and actively rotate the shoulders OR EXTERNALLY ROTATE— which is exactly what we should be doing before doing a pull-up, so that we are engaging our lats.

I like to perform this exercise before going into a bridge, but before that, of course, I condition my back and shoulders. So I’ve done a lot of work beforehand.

This can be very intense if your back isn’t strong or flexible, so I’d only suggest a bit of a warm-up before doing this exercise.

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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3 days ago

I like to do this wall stretch before moving into the needle pose, and while I *can* do it on my own, it’s always so nice to have a pair of hands helping you — because the needle can be a little tricky. You want to maximize your flexibility, but you also want to stay aligned, and in this position it’s easy to get misaligned. So first I stretch the hip so everything lines up, then I have them activate the muscles to build strength in that new range. I have them hold for five seconds, staying right there and trying to maintain that height so they can eventually grab hold of the foot.

Now, what happens if you’re really reaching to grab the foot and the elbows start to splay? That’s because we’re not strong or flexible enough in that range yet. So I have another person — another student — help me keep the elbows in place, because the moment they start to splay, you’re no longer externally rotating the shoulders, which can lead to imbalances. Now, my job is to make sure they’re externally rotating the standing leg or hip and keep the top leg squared— or internally rotate it as much as I can.

I always say we’re not aiming for perfection; we’re just trying to put the pieces together. And on top of that, I want them to understand what it feels like to be in this position, so that when they replicate it on their own, they can recognize what it should feel like in their own body.

😻 @orbitinglua

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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4 days ago

STRENGTH and CONDITIONING are ESSENTIAL for contortion and for life itself. After years of training, the stronger I get, the more confident I feel pushing through these skills. Working through injuries and imbalances taught me how resilient and capable my body is — and how well it can move forward. Endurance grows with strength: a STRONGER BODY can simply handle MORE 😉

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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4 days ago

Today was the last day of our four-week SCORPION SERIES. Each week built on the one before: we practiced the same foundational skills and held the positions a little longer. By the end, we could see how much everyone had improved.

This was my first series, and sharing it with seven people made it soooooo SPECIAL. We got to know each other, learned together, and grew together. I’m sad it’s over, but I’m already EXCITED for my next SERIES IN NOVEMBER, NEEDLES ❤️

😻 @kristinepoledancer

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose taken in New York, New York by @themichistretch

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5 days ago

Needle is one of the most challenging skills I’ve trained in contortion. The same is true of circus, pole, and aerial arts: progress is incremental, and every small win is worth celebrating. Each one brings us a little closer and reminds us how much patience, work, and consistency these skills take.

When I first started learning needle, I found it especially challenging. It takes hip flexibility and strength, stability, balance, and a lot of work from the hamstrings. For me, though, the biggest challenge was my shoulders. I had the back flexibility, but I needed to build more shoulder strength and openness. Eventually, with consistent practice, I got there.

Now I’m retraining needle. In this video, I’m entering with a flip grip. It isn’t easy, but I find it easier than lifting my leg from an arabesque and reaching back to grab my foot. That entrance demands both flexibility and strength. The flip grip has its own challenges, too: if your shoulders are tight or you move without control, you could hurt yourself.

I used to be able to do both entrances, and I’m working toward them again. I’ll always be a student—learning, growing, and sharing what I discover along the way.

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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6 days ago

Needles are a popular skill to work on, but they can be really challenging. For me, the hardest part wasn’t my hips—I already had my splits. It was developing the shoulder flexibility and strength to reach back and hold my foot.

I also had to work on my oversplits and on the strength to use that range of motion. Flexibility matters, but strength is just as important. With consistent practice and patience, you can make progress.

One thing I’d emphasize is alignment. If you’re training needles on your own, record yourself so you can see what needs adjusting. It’s not about being perfect; it’s about bringing all the pieces together so the movement feels strong and connected.

😻 @littlemisspun

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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7 days ago

I’ve been a mover for many years, but I didn’t start training in contortion until my twenties. It still amazes me how resilient the body is—how it can create such beautiful shapes, and, most importantly, how those movements come to feel from within. I’m constantly astonished by what the body is capable of. That’s probably why I can’t stop training, and why I’ll keep doing it for as long as my body allows.

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

164

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8 days ago

The CHESTSTAND POSITION is one of the most challenging contortion positions for me because it can feel so vulnerable. You’re trusting someone else with your body, especially your neck. When I spot someone, I begin with a gentle neck warm-up and, with their permission, use touch to help them feel supported.

When they’re ready, I slowly rock them toward the chest stand. That gradual movement gives them time to get used to the sensation and stay aware of what’s happening. That’s why I call it a *RESTORATIVE CHESTSTAND*: the goal isn’t to go deep, but to move gently and let them remain in control.

😻 @getstretched_bykimkay

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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9 days ago

It’s not just about making shapes or mastering beautiful movements. For me, it’s about getting to know my body, welcoming the present moment, and creating from the depths of my being. It’s cathartic. ❤️

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

140

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10 days ago

I teach overhead grabs in my needle-focused workshops. They’re less intense than full needles, but they help you understand what the skill requires and gradually prepare your body for it. It’s not just about flexibility—you also need shoulder mobility, back and glute strength, and openness in your hips.

I strongly suggest practicing overhead grabs with a coach who can check your alignment. It’s easy to slip out of alignment without realizing it, and repeating that pattern can reinforce imbalances.

😻 @nataliavuela

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#contortiontraining #stretchtherapy #neckstrech #backbends #bridgepose by @themichistretch

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12 days ago